Workout Journal

Finally a normal day in the gym. No cancelled PRT or actual PRT. Just me, my routine, and 300 A-school students. Luckily they weren’t in the way and the instructors had them busy.

Today was a rest day for CrossFit.com.  Since the PRT yesterday kept me from Tuesday’s WOD, I did it this morning. I followed that up with a chest workout Since I missed that on Monday (Presidents Day). Here is the routine:

10 minutes of warm-up on the elliptical
AMRAP in 7 minutes- 5 bench jumps, 3 135# Cleans
Dumbbell Press 6×8-12
Incline Barbell Pres 5×8-12
Decline Dumbbell Flye 4×8-12

Tomorrow is a WOD, and depending on how long it takes, I few leg exercises and abs. I will let you know what happens.

I-Must-Go.-My-Gym-Needs-Me.

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Workout Journal

Today was a busy day on the fitness side of life. It was also busy on just the life side of things. I got the house cleaned and vacuumed, the kitchen cleaned and the floors mopped, I called the cable company to handle some business , and knocked out a little bit of studying for primary. Now I am just waiting for the wife and kid to come home.

So what was the workout? Well since there was a communication error last week, I ran my PRT today. Despite not running in the last 8 weeks or so, I ran an 11:30 mile and a half. After the PRT I went inside the gym and got to work for real. The humidity killed me and so after the run I decided to skip the CrossFit WOD. I moved right into my Back/Bicep/Calves routine. Today I performed:

4 sets of dead hang pull-ups AMAP
3×10 T-bar rows
2×12/2×6 Barbell curls- the first group was normal and the second was heavy/cheat
In between the curl sets I added rope pulls for :30
3×10 Incline Dumbbell curls
4×10 Leg Press Calf Raises
4×15 Seated Calf Raises

I pushed each set to the heaviest weight I could tolerate and really felt like I got an incredible workout. I left in a puddle of sweat and was hammered.

Once I got home I realized I have been running blind for a few weeks and not as focused and prepared for this bulk phase as I should be. So I started over; sorta. I weighed in this morning and was 176.6 pounds. This is just over 8 pounds from my goal. Later in the day I took some measurements for body fat calculating. Using a tape measure and HealthStatus.com, I found my body fat to be about 15%. This is obviously not the most accurate way to measure body fat and so I also used my calipers and linear-software.com to find a second more accurate you number. This time I got 11.6. I then averaged the two numbers and am using 13% as my body fat. If you compare this to the pictures below, from BuiltLean.com, I am definitely not quite 15% but not the 10-12% either, I am in between.

body-fat-percentage-men

 

After coming up with a good body fat estimate, I then went to weight-trainer.net and calculated my lean bulk calories. Here is a table from the website showing my stats:

body fatBased on the above diet numbers and the approximate muscle gain per week, I will spend about 14 weeks gaining the 8 pounds and reaching my goal. My current routine is a 12 weeks cycle and if you assume some fat will be added with the muscle, then I should be 185 in about 12 weeks, not 14.

After adjusting my calorie intake in my calorie counter, I went to the Big Man on Campus and printed the calendar. Now as I complete the each day I will mark it off. This will keep me accountable and ensure I am following the routine correctly.

Tomorrow I plan on taking body measurements for chest and biceps, etc. My weigh in plan is every Friday so I can ensure I am not gaining too much weight too quickly. This would mean I am adding fat not muscle. However I will  only calculate body fat and retake measurements every 4 weeks. Those items are not affected as quickly and can cause you to chase the tape or even get discouraged.

Tomorrow is strictly a CrossFit, but I may add a little cardio.

I-Must-Go.-My-Gym-Needs-Me.

 

Workout Journal

I have a post in mind for today and since it has nothing to do with exercise and I figured I would update you on my workout.

The WOD was a CrossFit total- set a row machine to 3 2 minute rounds of rowing with 3 2 minute breaks in between. During the first break perform 95lb thrusters, during the second break do 95lb snatches, and during the third break do 95lb cleans. Add total calories burned on the rower and total reps performed.

The two minutes of rowing and the explosive motion of the three lifts killed me. Here is my break down and total:

29 cals, 14 thrusters, 31 cals, 9 snatches, 25 cals, 15 cleans. Total- 123

After the WOD I completed a few sets of shoulder press, side raises, calf raises and weighted ab crunch. It was a good day and I felt beat!

Trying something(s) new

So I have obviously struggled to stay on top of the blog and keep the post coming. So I am trying something new. Well I am actually trying a lot of new things. I have decided to use the blog as an online workout journal. As I workout and move forward in my fitness journey I am going to use the blog to talk about everything and let you all follow along with me. This isn’t a big difference to the blog, but I want to avoid feeling like I need to blog and like I have to find something to write about. Whatever pops into my head and whatever I do that day I will write about. Basically making a private journal public on the web.

One of the other things I have started doing is using cross-fit WOD’s as a component to my workout program. I am still following Big Man on Campus, but I have added the WOD as the beginning to my workouts. BMOC has about 10 exercises in a day or about an hour of work. So I will complete the WOD and then modify BMOC to reach 10 exercises for the day or an hour of work. Here is a weekly schedule:

routine

No matter what the WOD is for Sunday I take Sunday off. On Saturday if the WOD is all body weight and a workout I can do at home I do the WOD. Anything requiring I go to the gym means and extra rest day.

Today’s routine was 2 min of rowing, 2 min of pullups, 2 min rowing, 2 min of burpees, 2 min rowing and 2 min of situps. To score the workout you add your calories from rowing to your number of exercise reps. My total was 176.

I have also started oil pulling. My wife says it gets the toxins out of your body and has led to reduced migraines, inflammation, better mouth health, less bloating, clearer skin, better sleep and higher energy. How do you get these results? Swish a tablespoon of coconut oil in your mouth for 20 minutes and then spit it out. That’s it! So far I can say I have been less bloated feeling and have more energy. However I have started working out everyday again, and am eating a very clean diet. So  I don’t know if that is the real reason. But I can say that by doing all three things I am very satisfied. Maybe I will start to notice some more benefits and be able to let you know more later.

Well those are the thing on my mind today. Hope you learned a little something from it. Oh yeah- I finished API and check into my first training squadron tomorrow! So that’s cool.

I-Must-Go.-My-Gym-Needs-Me.

Too Thin to Win?

Earlier this week Rachel became the latest Biggest Loser winner on NBC. But should the show have promoted her weight loss? The short answer- at least from my point of view is – NO! When contestants return to the show the staff weighs each one of them. This lets them know where everyone is at and how to arrange the weigh-in for more excitement. The contestants and hosts do not know the weight or the order, but directors know everything. As soon as Rachel showed up she should have been sent to a doctor to ensure her health and the producers should have gotten involved and figured out a way to help her and save the integrity of the show.

Here is a before and after picture of Rachel from the Finale:

Rachel before and after. Click picture for source

Rachel before and after. Click picture for source

Rachel started at 260 pounds and weighed in at the finale at 105. That is a 155 pound, or 59.6% of body weight, loss. This also represents a BMI of 18. This is in the category of underweight. 18.5 is considered normal, so Rachel is close, but even being on the low end of BMI can be a health risk. For comparison the runner up lost only 54.8%. Not a single other contestant dropped below BMI of 21. To beat the runner up, Rachel could have weighed in at 125.

Without doing all of the math, one can see that Rachel is too thin. Here is a better picture:

Click for source

Click for source

Rachel’s lower body resembles a normal and healthy weight. But above the waist we start to see the scary features. Looking at the shoulders we can see that she has broad shoulders compared to the rest of her body. This supports and should be holding more muscle. Down the arm, we can see her bicep muscle, but not because it has been trained and worked, but because there is no body fat in the area. On the forearms you can actually see the bony processes on both ends of her ulna and radius.

The drastic amount of weight lost and the look of her body lend me to believe she worked on cardio non-stop after leaving the show and neglected strength training. By laying off the cardio and doing strength training on those days, she could balance the two types of exercise, gain about 10 pounds, become a healthy weight and maintain her current size.

What I assume happened, and the key words are that “I am ASSUMING”, is that Rachel has some things going on in life that led her to eating and gaining weight. When she went on the show she found her inner athlete again, but by not actually dealing with her issues, she became addicted to the diet and exercise and lost control in the wrong direction. I blame this on the show and the people around her. Until she works with the right people, and I love Bob, Jillian and Dolvett, she will not find a healthy weight and lifestyle for herself.

Some people have said that she will put on a little weight after the show, and that her competive side is why she dropped so low. I do not agree and think that yes she will gain some weight without the competition, but the last time she lost a reason to compete she gained weight and ultimately went on the Biggest Loser. She has not learned how to appropriately exercise and eat, and will put back on more than she should. I don’t mean she will weigh 260, but instead of 125 she will reach 145. I think, and I just have this feeling, that Rachel is going to be just find and the right help will come her way.

Quickly I want to touch on the fact that people are raising a fuss over the fact that no one is talking about the people on the show that are still over weight. Here is why I have left them alone. They lost weight! And while they are still overweight, they are on the right track. In the real world weight loss takes time. These contestants have better their lives and have a high chance of maintaining their path and reaching their goals. They will also find their lifestyle will be more fun and easier to handle.

I love to watch the biggest loser, but I have always prefaced that with “I know the flaws of the show but…”. I still like the show but I hope this season wakes them up to helping these people and not worrying 100% on the contest.

I-Must-Go.-My-Gym-Needs-Me.

Monday Catch-Up and Routine Change

I finally got a nice day and was able to fly. With that comes an oral board tomorrow and a check ride to prove to my instructors I can take the plane up on my own. The next few days are big for me, and during the midst of studying I wanted to check in with everyone. I figured typing a few lines in between flash cards will help my mind and keep me focused over the next few hours.

So, lets catch up. The big thing I wanted to talk about today, was my decision to change my routine. While I was performing Jim Stoppani’s 6 weeks to shred, I was bored. I finished through week 4, and I really enjoyed the workouts, but I was getting bored and ready for a new routine. Like I mentioned in my article about bulking vs shredding, the workout is not the difference, it is the calories. So over the next two weeks I will be eating the same calories, 2200 plus calories burned in the gym. At the two week mark of my new workout I will begin eating 2559 calories plus calories burned. This will keep my on a shred diet for 6 weeks and then I will begin a period of gaining.

What is my new workout? It is Steve Cook’s Big Man on Campus. This is the same workout I used in January to drop from 190 to 175 (over 12 weeks). This time around I will be eating for a clean bulk and will shoot for a gain of 5 pounds and limiting fat. Once my goal is reach I will decrease calories for maintenance and will attempt to stay at 180 pounds while growing stronger and letting fat reduce a little more. This phase is similar to a shred. If you eat appropriately it will allow muscle to grow and fat to burn at an equal rate.

On top of the BMOC routine, I will be added in Situps, Pullups, and Pushups. On Monday/Thursday I will perform 20 pullups and this will be done in the fewest possible sets. Tuesday/Friday I will perform 100 situps in the fewest possible sets. And I will finish with Wednesday/Saturday 100 pushups in the fewest sets possible. The goal will be to continue to decrease the sets until I can do the exercise in a single set.

My upcoming schedule looks like I will be in API in the next 10 days. If this is the case I will update you on the calorie plan and workout routine. During API we swim daily, and so I will avoid the gym during this period of time. Once API is complete I will pick up on my gaining program. Sometimes the Navy just doesn’t fit with my gym plans.

I-Must-Go.-My-Gym-Needs-Me.

Back and Bicep Day

Hey!

With the increased school load I wanted to ensure I updated you on the workout routines. Today is day 8 of the 30 day challenge and that means REST DAY. So no pushup or situps today.

However in the workout routine, today is a back and  bi day. Here is the routine:

Weight-set

 

  • Bent over barbell row
  • One arm row
  • Seated rows
  • Shrugs
  • Reverse barbell curl
  • Dumbbell curl
  • Barbell curl
  • Wrist curl
  • Seated calve raise

Thursday, Friday and Saturday repeat the workouts from the last three days and then Sunday is a rest day. And trust me, you earned it!